Chunky white bean and vegetable soup
This soup will warm your winter chills. Use your favourite beans!
280 cal Serves 4
Prep time 0h 10m
Cook time 0h 15m
Total time 0h 25m
Step 1In a soup pot, heat oil over medium heat. Add onion, celery and carrot; cook, stirring for about 5 minutes or until softened. Stir in garlic and hot pepper flakes to coat.
Step 2Add white beans and broth; bring to a simmer. Stir in kale and cook for about 5 minutes or until wilted and heated through.
Step 3Ladle into bowls and sprinkle with cheese to serve.
tipIf using your own cooked beans you will need about 4 cups (1 litre).
Per serving (1 of 4)
- 16 g
- 190 mg
- 900 mg
- Total fat
- 4.5 g
- Saturated fat
- 0 g
- 0 mg
- 46 g
- 12 g
- 4 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2019.
Favourite recipesAll recipes
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6